Dan John's "Cardio Clean" WOD - Sep 13, 2010

Today we focused on the Cardio Clean WOD as outlined by Dan John.  There's a lot more to Dan John's training philosophy and you can learn more here.

After a light jog, a set of air squats, and some light calisthenics and Russian joint mobility drills, we prepared for the "Cardio Clean" WOD.

We went as heavy as we could, finishing the WOD in a relatively short amount of time, recovered, then moved on to grip training and mobility work.






For grip we pulled out the Captains of Crush and worked in the Trainer zone: 

• 10 Reps Guide (each side)
• 10 Reps Sport (each side)
• 5 Reps Trainer (each side)
• Max reps on the #1

Mobility work included the Hip Pry and goblet squat for time to open up the hips.

Finally, we wrapped up the workout with a short, 100 swings for time.

Nice work!